Northeast Tennessee

AMRAP and Take a Lap

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Perfect 50 degree morning with a slight breeze and just enough gloom for an AMRAP routine with some cardio baked in. 21 PAX had descended on the AO ready to put in some work.
DISCLAIMER
PRAYER
COP
TTT – 10 IC

LBAC – 10 IC

LBAC Reverse – 10 IC

Merkin – 10 IC

WMH – 10 IC
THE THANG
PAX counted off by 4s to break into groups. Cones were placed in each corner of the track. 1 team began at each cone. First runner would begin a lap while the other 4 completed AMRAP of the respective move until the runner returned. A 2nd runner would then begin and the group moved on to the next move. After all 5 moves, the group would complete 10 burpees each OYO and then move onto the next round.

Round 1

  • Merkin
  • Lunge
  • American Hammer
  • High Knees
  • Al Gore 

 

10 Burpees

 

Round 2

  • Carolina Dry Dock
  • Squat
  • Boat / Canoe
  • Side Straddle Hop
  • Plank

 

10 Burpees

 

Round 3

  • Diamond Merkin
  • Road Runner
  • Flutter Kick
  • Slalom Hop
  • Middle Floor Merkin

 

10 Burpees

CIRCLE OF TRUST
PRAYER
ANNOUNCEMENTS

Welcome to FNG Tapeworm (Daniel Gibson) – works in IT with ETSU. Preparing to move to Japan to serve as a missionary. **Will need a rename as we realized we have a Tape Worm at Iron Valley**

Plan to attend the Arrowhead anniversary coming up Saturday Jan 27th. JC AOs will converge at 6am at Arrowhead. All AOs are welcome.

Plenty of Q slots open for Feb so hop on them.

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